Home is the best place to burn sweat and build muscles for those who don’t have time to go to the gym. Dumbbell exercises are enough to add lean mass and build strength.1 Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels -Journal of Strength and Conditioning Research In this article, I’ve handed out the dumbbell workout plan PDF that requires no bench. You can download and perform the routine to get your swole on at home.
A well-organized workout plan allows you to build your muscles effectively over time. That’s why I’ve shared various workout programs for different people.
Here’s the list of workout plans
- 2 Day Full Body Workout
- 3 Day Upper Lower Split
- 4 Day Push/Pull Split
- 5 Day Mix Workout
- 6 Days PPL Split
Whether you work out two days or six days a week, you can download one of the routines depending on your needs.
If you want to design a no-bench dumbbell home workout plan, you’ll first need to compile a list of all exercises that you can do without a bench.
For that, you can save the below exercises:
- Top 10 Dumbbell Floor Exercises
- 23 Standing Dumbbell Exercises For Full-body
- Dumbbell Chest Exercises You Can Do Without A Bench
It would be great to incorporate some bodyweight exercises in your program to make it more productive.
Okay, let’s uncover the workout plan. I’ve also attached the PDF at the bottom so you can download it to use in the future.
2-Day Full Body Dumbbell Workout Plan without Bench
You can follow the 2-day dumbbell workout program to maintain and improve your fitness.
You’ll do the workout on Monday and Thursday to complete your weekly schedule in this routine.
You’ll do six to ten exercises on a training day, depending on your fitness.
As it is a full-body workout program, you’ll try to keep the interval time as little as possible between sets. The suggested time is 1-2 minutes.
Duration: 60-75 minutes
Day 1
Workout | Reps | Muscles Worked |
---|---|---|
Dumbbell Squat | 15 x 2 | Quads |
Dumbbell Lunges | 10 x 2 | Quads |
Dumbbell Floor Press | 15 x 2 | Chest, Triceps |
Dumbbell Upward Fly | 10 x 2 | Chest |
One-arm DB Tricep Extension | 10 x 2 | Triceps |
Dumbbell Overhead Press | 15 x 2 | Shoulder |
Dumbbell Lateral Raises | 10 x 2 | Shoulder |
Single-arm Dumbbell Row | 15 x 2 | Back |
Dumbbell Bent-over Row | 10 x 2 | Back |
Dumbbell Biceps Curl | 15 x 2 | Biceps |
Day 2
Workout | Reps | Muscles Worked |
---|---|---|
Dumbbell Deadlift | 10 x 2 | Quads |
Dumbbell RDL | 10 x 2 | Hamstrings |
One-arm Dumbbell Rowing | 15 x 2 | Back |
Dumbbell Reverse Fly | 10 x 2 | Back, Shoulder |
Dumbbell Upright Row | 15 x 2 | Back, Shoulder |
Dumbbell Pullover | 10 x 2 | Back, Chest |
Dumbbell Overhead Press | 15 x 2 | Shoulder |
Dumbbell Floor Press | 15 x 2 | Chest, Triceps |
Dumbbell Side Bend | 10 x 2 | Oblique |
Dumbbell Glute Bridge | 10 x 2 | Glute, Hips |
It is a sample of a 2-day weekly workout program. You can replace some exercises from the above routine for the subsequent weeks.
For that, you can check out a list of dumbbell compound workouts.
Once you complete the two-day workout plan for the desired amount of time, you start the three-day routine.
3 Day Upper/Lower Dumbbell Workout Plan For Lean Mass
The three-day workout plan is suitable for all fitness enthusiasts, whether you’re a male or female.
In a 3-day routine, you’ll work out every alternate day.
You’ll get enough recovery time during this program that can help build lean muscles2 Lean body mass – Wikipedia.
Let’s take a look at the summary of the program.
Workout Type | Upper/Lower Split |
Goal | Building Lean Mass |
Day 1 | Chest, Triceps, Shoulder |
Day 2 | Legs |
Day 3 | Back, Biceps, Core |
Rest Between Sets | 1-2 min |
Suitable for | Men and Women |
Difficulty | Beginner |
Okay, so here’s the plan.
Day 1 – Upper Body
Workout | Reps | Muscles |
---|---|---|
Dumbbell Floor Press | 15 x 3 | Chest, Triceps |
Dumbbell Upward Fly | 10 x 2 | Chest |
Floor Pullover | 10 x 2 | Chest |
Dumbbell Overhead Press | 15 x 3 | Shoulder |
Dumbbell Lateral Raises | 15 x 3 | Shoulder |
Dumbbell Rear Delt Fly | 10 x 2 | Shoulder |
One-arm Tricep Extension | 10 x 3 | Triceps |
Day 2 – Lower Body
Workout | Reps | Muscle |
---|---|---|
Dumbbell Squat | 15 x 2 | Quad |
Dumbbell Sumo Squat | 12 x 2 | Quad |
Dumbell Lunges | 10 x 2 | Quad |
Dumbbell Leg Curl | 10 x 3 | Ham |
DB Romanian Deadlift | 10 x 2 | Ham |
Dumbbell Glute Bridge | 10 x 2 | Glute |
Dumbbell Calf Raises | 10 x 2 | Calves |
Day 3 – Upper Body
Workout | Reps | Muscles |
---|---|---|
Dumbbell Deadlift | 6 x 3 | Back |
One-arm Dumbbell Row | 15 x 2 | Back |
Bent-over Dumbbell Row | 15 x 2 | Back |
Dumbbell Reverse Fly | 10 x 2 | Back |
Dumbbell Biceps Curl | 15 x 3 | Biceps |
Dumbbell Hammer Curl | 10 x 2 | Biceps |
Dumbbell Side Bends | 10 x 2 | Core |
Dumbbell Side Plank | 30-sec | Core |
As you saw, you can do the dumbbell workout for each muscle of your body without the bench in the above plan.
So if you like it, you can download the free PDF that I’ve shared at the bottom of this article.
4 Day Push/Pull Dumbbell Training With No Bench For Mass
Perhaps, you’ve heard about push/pull workouts before. It is one of the famous workout programs where you do push and pull exercises on alternate days.
Floor press, dumbbell squat, glute bridge, and overhead press are some push workouts, and deadlift, dumbbell rowing, and bicep curl are examples of pull exercises that you can do without a bench.
Push exercises work on the chest, shoulder, triceps, glutes, and quads. On the other hand, pull exercises work on the back, biceps, rear shoulder, and hamstrings.
Let’s see how to do the 4-day dumbbell exercises routine without a bench.
Interval Time Between Sets: 1-2 min
Day 1 – Push Workouts
Workout | Reps | Muscle |
---|---|---|
Dumbbell Floor Press | 15 x 2 | Chest |
DB Overhead Press | 15 x 2 | Shoulder |
Overhead Tricep Extension | 10 x 2 | Triceps |
Dumbbell Squat | 15 x 2 | Squat |
Dumbbell Push Press | 10 x 2 | Shoulder |
Dumbbell Lateral Raises | 10 x 2 | Shoulder |
Dumbbell Calf Raises | 15 x 2 | Calves |
Day 2 – Pull Workouts
Workout | Reps | Muscle |
---|---|---|
Dumbbell Deadlift | 15 x 2 | Back |
Dumbbell RDL | 15 x 2 | Hams |
One-arm DB Rowing | 10 x 2 | Back |
Bent-over DB Rowing | 15 x 2 | Back |
Dumbbell Curl | 10 x 2 | Biceps |
Hammer Curl | 10 x 2 | Biceps |
Dumbbell Reverse Crunches | 15 x 2 | Core |
Day 3 – Push Workouts
Workout | Reps | Muscle |
---|---|---|
Dumbbell Sumo Squat | 15 x 2 | Legs |
DB Overhead Press | 15 x 2 | Shoulder |
Lying Tricep Extension | 10 x 2 | Triceps |
Dumbbell Floor Press | 15 x 2 | Chest |
Dumbbell Front Raises | 10 x 2 | Shoulder |
Dumbbell Lateral Raises | 10 x 2 | Shoulder |
Tricep Kickback | 10 x 2 | Triceps |
Dumbbell Glute Bridge | 15 x 2 | Glutes |
Day 4 – Pull Workouts
Workout | Reps | Muscle |
---|---|---|
Dumbbell RDL | 15 x 2 | Hamstring |
One-arm DB Rowing | 15 x 2 | Back |
Dumbbell Upright Row | 10 x 2 | Back, Shoulder |
Dumbbell Pullover | 15 x 2 | Back, Chest |
Alternate Bicep Curl | 10 x 2 | Biceps |
Hammer Curl | 10 x 2 | Biceps |
Dumbbell Wrist Curl | 15 x 2 | Wrist |
You may also like – The Best 4-Day Split Dumbbell Workout.
5 Day Dumbbell Workout Without Bench For Strength and Gain
If you want to beef up mass and boost strength at home, you may challenge yourself with a five-day workout plan.
In the 5-day program, you can work on your larger muscles two times a week, such as a chest, back, and leg.
And training the major muscles of your body twice a week helps you gain muscles.3 Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis– National Library of Medicine
- Monday – Chest, Triceps, and Calves
- Tuesday – Back, Biceps, and Hamstrings
- Wednesday – Quads and Core
- Thursday – Rest
- Friday – Chest and Shoulder
- Saturday – Back, Quads and Glutes
- Sunday – Rest
Rest Between Sets: 1-2 min
You can also save this: 5 Day Dumbbell Workout Split
Day 1 – Chest, Triceps, Calves
Workout | Reps |
---|---|
Dumbbell Floor Press | 15, 12, 10 |
Floor Pullover | 10 x 2 |
Dumbbell Floor Fly | 10 x 2 |
Dumbbell Upward Fly | 10 x 2 |
Triceps Kickback | 10 x 2 |
One-arm Triceps Overhead Extension | 10 x 2 |
Standing Dumbbell Calf Raises | 15 x3 |
Day 2 – Back, Biceps, Hamstrings
Workout | Reps |
---|---|
Dumbbell Deadlift | 6 x 3 |
One-arm Dumbbell Row | 10 x 3 |
Bent-over Dumbbell Row | 10 x 3 |
Dumbbell Reverse Fly | 10 x 2 |
Dumbbell Biceps Curl | 15 x 3 |
Dumbbell Hammer Curl | 10 x 2 |
Dumbbell RDL | 10 x 2 |
Dumbbell Leg Curl | 10 x 2 |
Day 3- Quads and Core
Workout | Reps | Muscle |
---|---|---|
Standard Dumbbell Squat | 15 x 3 | Quad |
Dumbbell Sumo Squat | 15 x 2 | Quad |
Dumbell Forward Lunges | 10 x 3 | Quad |
Dumbbell Side Bend | 10 x 2 | Core |
Dumbbell Crunches | 10 x 2 | Core |
Dumbbell Leg Raises | 10 x 2 | Core |
Dumbbell Side Plank | 10 x 2 | Core |
Core workouts will be done in two rounds.
For example, you’ll do the four exercises ten reps each in the first round and then repeat one more time to complete two rounds.
Day 4 – Chest and Shoulder
Workout | Reps |
---|---|
Dumbbell Floor Press | 15 x 2 |
Dumbbell Floor Fly | 15 x 2 |
DB Floor Pullover | 10 x 2 |
Dumbbell Overhead Press | 15 x 2 |
Dumbbell Front Raises | 10 x 2 |
Dumbbell Lateral Raises | 10 x 2 |
Dumbbell Upright Row | 10 x 2 |
Shoulder Shrug | 10 x 2 |
Day 5 – Back, Quads and Glutes
Workout | Reps |
---|---|
Bent-over Dumbbell Row | 15 x 2 |
Dumbbell Superman Pull | 10 x 2 |
Neutral Grip DB Bent Over Row | 15 x 2 |
Dumbbell Lateral Squat | 15 x 2 |
Dumbbell Reverse Lunges | 10 x 2 |
Dumbbell Glute Bridge | 15 x 3 |
Once you complete the five-day workout plan for a couple of months, you can move on to the six-day dumbbell workout plan.
No bench Dumbbell Workout Plan PDF
You can download any of the above PDFs depending on your needs.
Alternate Workout Routines
References
- 1Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels -Journal of Strength and Conditioning Research
- 2Lean body mass – Wikipedia
- 3Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis– National Library of Medicine